Russian and Sheiko Powerlifting

[Guest guest]

For those who may be interested in some Russian powerlifting information, try

this website:

<http://www.worldpowerlifting.com/>

This web site also provides links to the Sheiko method of training, a few

extracts of which appear below. For the full articles, go to the following

web pages:

<http://www.zyworld.com/powerlifting/sheikotraining1.htm>

<http://www.zyworld.com/powerlifting/sheikotraining2.htm>

<http://www.zyworld.com/powerlifting/sheikocms-ms1.htm>

<http://www.zyworld.com/powerlifting/mor_cp_rus97.htm>

Here is a brief extract from the first web page above:

WORLD POWERLIFTING

MONTHLY TRAINING PLAN 1

In base (preparation) period by coach Boris Sheiko (Russia)

(Code: 50% 5x1 where: 50% - percentage of maximum; 5 reps; 1 - sets)

ONE WEEK

DAY 1 (MONDAY)

1. Bench press 50% 5x1,60% 4x2,70% 3x2,75% 3x5 (34)

2. Squat 50% 5x1,60% 5x2,70% 5x5 (40)

3. Bench press 50% 6x1,60% 6x2,65% 6x4.(42)

4. Flat dumbbells " flyes " 10x5.

5. " Good mornings " (standing) 5x5.

Total: 116 lifts

DAY 3 (WEDNESDAY)

1. Deadlift 50% 5x1,60% 5x2,70% 4x2,75% 3x4.(35)

2. Incline bench press 4x6.

3. Dips 5x5.

4. Deadlift from boxes 50% 5x1,60% 5x2,70% 4x2,80% 3x4.(35)

5. Squats " Scissors " 5+5x5.

6. Abs 10x3.

Total: 65 lifts

DAY 5 (FRIDAY)

1. Bench press 50% 7x1,55% 6x1,60% 5x1,65% 4x1, 70% 3x2,75% 2x2,70% 3x2,65%

4x1, 60% 6x1,55%, 8x1,50% 10x1.(66)

2. Flat dumbbells " flyes " 10x5.

3. Squat 50% 5x1,60% 4x2,70% 3x2,75% 3x5.(34)

4. French press 10x5.

5. " Good mornings " (seated) 5x5.

Total: 100 lifts

Total in the week: 286 lifts

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Dr Mel C Siff

Denver, USA

Supertraining/